Back-Off Week...

Back-off week...
Well, we may not be competing in the East Coast Championships...
...BUT we will be competing THIS weekend!

Battle of the Ball & Chain ... Here we come!!!
ANYthing Once is bringing TWO teams this year...Get ready for AOWR Champions coming from the Scaled Division...AGAIN!!! Feidt and Maloney WILL dominate this event!!!
If you would like to see what they are doing:
HERE are the movement standards
HERE are the weight requirements
HERE is the facebook page...WOD's released on Saturday morning!

If you are NOT competing and just do not want a "backed-off" week of training... ADD more to a warm-up or a cool down on our workout days... The other option is to do a separate (tougher) WOD. I will tell you, there is nothing wrong with taking an "easy" (intensity-wise) week every 4-6 weeks. As a matter of fact, this is probably one of the smarter things to do. Allow your body to activly rest/recover from weeks of "beat-downs"! You will notice amazing results!

With that being said...

Warm-Up ~ Do your thing!

Frosted Flakes (CFNE)
Get a partner and perform:
60 C2B Pull Ups (IGYG format)
60 Cal. Row (IGYG format)
20 Synchronized OHS (135#/95#)
15 Synchronized OHS (155#/105#)
10 Synchronized OHS (185#/125#)
*60's are one partner at a time...get to the total!
*Synchronized means at the same time! Should be like looking in the mirror!
**SCALE weights as needed, but make it tougher on yourself...the idea is not to get all 20-15-10 in a row.

JB & Wendt ~ 13:00 (115#/125#/135#)
Feidt & Kate ~ ??? did some C2B, D/U & Overheads I think...
Val & tb ~ 15:00 (val ~ 95#/105#/115#) Val was a rock on the rows!!! I think she did the first 35-40 cals on the rower!!! Amazing...

If you are doing this WOD on your own...Then do this for time:
40 C2B
30 Cal on Rower
20-15-10 w/ increasing weights